This Healthy Chicken and Wild Rice Soup is a comforting bowl full of tender chicken, nutty wild rice, and lots of veggies, all simmered in a light, flavorful broth. It’s the perfect mix of hearty and healthy that warms you up without feeling heavy.
I love making this soup when I want something cozy but still good for me. The wild rice adds a nice chewy texture that makes every spoonful satisfying. I usually cook a big batch so I have leftovers for the next day, which taste even better once the flavors have mingled overnight.
My favorite way to enjoy this soup is with a slice of crusty bread on the side for dipping. It’s also great as a wholesome lunch or a simple dinner after a busy day. This soup feels like a big, warm hug and always makes me feel like I’m taking good care of myself.
Key Ingredients & Substitutions
Wild rice: This gives the soup a chewy, nutty texture. If you can’t find wild rice, try brown rice or a mix of wild and brown rice for variety.
Chicken: I like using cooked chicken breast for lean protein. Rotisserie chicken works great to save time or use leftover cooked chicken.
Vegetables (onion, celery, carrots): These build flavor and add nutrition. You can add mushrooms or bell peppers for different tastes.
Low-sodium chicken broth: Keeps the soup light but flavorful. Vegetable broth is a good substitute for a vegetarian version.
Milk and flour/cornstarch: This combo thickens the soup without heavy cream. For dairy-free, unsweetened almond milk and cornstarch make a nice alternative.
How Do You Get the Wild Rice Tender and Fluffy?
Cooking wild rice properly is important since it can be tough if undercooked and mushy if overdone. Here’s what helps:
- Rinse the rice first to remove excess starch and any debris.
- Add the rice to simmering broth instead of cold liquid, helping it cook evenly.
- Simmer covered on low heat for 40-45 minutes. Check toward the end – the grains should split open slightly and become tender with a slight bite.
- If broth evaporates too much, add a splash of water or broth but don’t stir too much as it can make the rice sticky.
Once cooked, remove the bay leaf to prevent bitterness. This careful simmer ensures the best texture for your soup.
Equipment You’ll Need
- Large pot or Dutch oven – perfect for simmering the soup evenly and handling all the ingredients.
- Wooden spoon – great for stirring without scratching your pot.
- Measuring cups and spoons – to keep your ingredient amounts just right.
- Whisk – helpful for mixing the milk and flour or cornstarch smoothly.
- Knife and cutting board – for chopping veggies and shredding chicken easily.
Flavor Variations & Add-Ins
- Swap chicken for turkey – it’s lean and adds a slightly different taste, perfect after holiday meals.
- Add mushrooms – they bring earthiness and boost nutrients, great if you want more veggie flavor.
- Use coconut milk instead of regular milk – for a dairy-free option with a creamy, subtle sweetness.
- Stir in fresh herbs like dill or basil at the end – for a bright, fresh twist on the classic flavor.
Healthy Chicken and Wild Rice Soup
Ingredients You’ll Need:
- 1 cup wild rice, rinsed
- 1 cup brown rice, rinsed (optional, for extra texture)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 celery stalks, diced
- 3 medium carrots, peeled and diced
- 3 cloves garlic, minced
- 6 cups low-sodium chicken broth
- 2 cups cooked chicken breast, shredded or chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1/2 teaspoon dried rosemary
- 1 bay leaf
- 1 cup low-fat milk or unsweetened almond milk
- 2 tablespoons whole wheat flour or cornstarch (for thickening)
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish (optional)
How Much Time Will You Need?
This soup takes about 15 minutes to prep and around 45 minutes to cook the rice and simmer the soup. All together, plan for about 1 hour from start to finish. It’s mostly waiting time while the rice softens, so easy to relax or do other things while it cooks.
Step-by-Step Instructions:
1. Cook the Vegetables:
Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, celery, and carrots. Cook for 5 to 7 minutes, stirring occasionally, until veggies are tender and onions turn translucent.
2. Add Garlic and Rice:
Stir in minced garlic and cook for 1 minute until fragrant. Then add the rinsed wild rice (and brown rice if using). Pour in chicken broth, and add thyme, parsley, rosemary, and bay leaf.
3. Simmer the Soup:
Bring the soup to a boil. Then lower heat to low, cover the pot, and let it simmer for 40-45 minutes until the rice is tender and starting to open.
4. Prepare Thickening Mix:
While the rice is cooking, whisk the milk and whole wheat flour (or cornstarch) together in a small bowl until smooth. This will gently thicken the soup later.
5. Finish the Soup:
When rice is done, remove the bay leaf. Stir in the cooked chicken. Slowly pour in the milk mixture while stirring constantly. Cook on low for another 5-10 minutes, until the soup thickens slightly.
6. Season and Serve:
Add salt and pepper to your liking. Remove from heat, ladle the soup into bowls, and sprinkle chopped fresh parsley for a bright finish. Serve warm and enjoy a healthy, comforting meal.
Can I Use Frozen Chicken in This Soup?
Yes, you can! Just make sure to thaw the chicken fully before adding it. Use cooked, shredded chicken for the best texture and flavor.
Can I Make This Soup Ahead of Time?
Absolutely! It tastes even better the next day after the flavors meld. Store in an airtight container in the fridge for up to 3 days and reheat gently on the stove.
How Can I Make This Soup Creamy Without Dairy?
Use unsweetened almond milk or another plant-based milk and cornstarch to thicken instead of flour. Coconut milk also adds great creaminess and a subtle flavor twist.
What’s the Best Way to Store Leftovers?
Place leftover soup in airtight containers and refrigerate for up to 3 days. For longer storage, freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.
